Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Boiled Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Energy	43.8% 1270kcal	86.2% 2500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	613% 797g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	59% 42.8g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 46.6g	g per day for Men 19-50 years
Sucrose	NA	% 92g	g per day for Men 19-50 years
Fiber	168% 64g	1171% 445g	38g per day for Men 19-50 years
Protein	155% 86.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1249% 200mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1857% 24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	325% 1300μg	108% 430μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	1924% 1732mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	35% 350mg	342% 3420mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	278% 22mg	1053% 84.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	197% 1380mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	644% 21890mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	18% 669g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Baobab Powder:

• Boiled All Types Kidney Beans have 5.3 times more Vitamin B1 and 3 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 1.3 times more Vitamin B2, 34.6 times more Vitamin B3, 20.1 times more Vitamin B6 and 144.3 times more Vitamin C than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Baobab Powder:

• Boiled All Types Kidney Beans have 2.9 times more Phosphorus, more Selenium and 6.1 times more Water than Baobab Powder.
• While Baobab Powder contains 9.8 times more Calcium, 3.8 times more Iron, 3.8 times more Magnesium and 5.4 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Baobab Powder have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Omega 3 and 2.3 times more Protein than Baobab Powder.
• While Baobab Powder contains 2 times more Energy, 3.5 times more Carbohydrate and 7 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.